Comparing Nutrients in 7 ounces Frozen Apples, heated VS Canned Applesauce

Macros Ratio

	Protein	Fat	Carbs
Frozen Apples, heated	2%	6%	92%
Canned Applesauce	1%	2%	97%

Macro Nutrients

	Frozen Apples, heated	Canned Applesauce	Recommended Dietary Allowance
Energy	3.2% 93kcal	2.87% 83.3kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.65g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.05% 0.016g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	0.14% 0.024g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.3% 24g	17.2% 22.4g	130g per day for Men 19-50 years
Sugars	NA	25.7% 18.6g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	16% 11.7g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 4.56g	g per day for Men 19-50 years
Sucrose	NA	% 2.24g	g per day for Men 19-50 years
Fiber	6.8% 2.58g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	1.03% 0.58g	0.6% 0.34g	56g per day for Men 19-50 years

Vitamins

	Frozen Apples, heated	Canned Applesauce	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.3% 0.028mg	4.3% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.68% 0.022mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.53% 0.085mg	1.04% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.26% 0.11mg	1.63% 0.081mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0.5% 2μg	1.5% 5.95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.88% 0.79mg	2.2% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Apples, heated	Canned Applesauce	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	14.3% 0.13mg	5.95% 0.054mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	4.7% 0.38mg	5.7% 0.46mg	8mg per day for Men 19-50 years
Magnesium	1.4% 5.95mg	1.4% 5.95mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	2.16% 0.05mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	2.27% 16mg	1.4% 9.92mg	700mg per day for Men 19-50 years
Potassium	4.44% 151mg	4.3% 147mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	0.54% 0.06mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.73% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Apples, heated VS Canned Applesauce per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Apples, heated versus 7 oz of Canned Applesauce to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Apples, heated vs Canned Applesauce:

• 7 oz of Applesauce, canned with no added sugar contain 1.9 times more Vitamin B1 and 2.7 times more Vitamin B2 than Frozen Apples, heated.
• Both Frozen Apples, heated and Canned Applesauce provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Frozen Apples, heated have insufficient amounts of Vitamin B1 and Vitamin B2
• Both Frozen Apples, heated as well as Applesauce, canned with no added sugar have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Apples, heated vs Canned Applesauce:

• 7 ounces of Frozen Apples, heated have 2.4 times more Copper and 5.8 times more Manganese than Canned Applesauce.
• Both Frozen Apples, heated and Canned Applesauce contain similar levels of Iron, Potassium and Water per seven ounces.
• 7 ounces of Canned Applesauce lack sufficient amounts of Manganese
• Both Frozen Apples, heated as well as Applesauce, canned with no added sugar lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• Both Frozen Apples, heated and Applesauce, canned with no added sugar have similar amounts of macro-nutrients per 7 oz
• Both Frozen Apples, heated and Canned Applesauce offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• Both Frozen Apples, heated as well as Applesauce, canned with no added sugar provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.